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Dr. Bonnie Wilder | Virtual Physical Therapist & Run Coach on Instagram: "💪🏼The tiny rotator muscles that line your hips are there to stabilize your legs!

Runners often forget to strengthen the small hip rotator muscles that stabilize our legs. To have healthy, pain free hips, it’s essential to target this muscle group!

✨Reverse clamshells work the internal rotators of the hip. Once fatigued in a run or walk, you need these muscles to be strong so you continue to be stable. Without this, it can cause nagging hip, knee, or ankle pain!

⭐️ Reverse clamshells - perform with band around your ankles. Use a towel or yoga block between your knees to lock out hip movement. Do 4x/wk if you’re actively having pain. For injury prevention, perform 2x/wk!

➡️ Comment “rotators” if you’re dealing wi
Dr. Bonnie Wilder | Virtual Physical Therapist & Run Coach on Instagram: "💪🏼The tiny rotator muscles that line your hips are there to stabilize your legs! Runners often forget to strengthen the small hip rotator muscles that stabilize our legs. To have healthy, pain free hips, it’s essential to target this muscle group! ✨Reverse clamshells work the internal rotators of the hip. Once fatigued in a run or walk, you need these muscles to be strong so you continue to be stable. Without this, it can cause nagging hip, knee, or ankle pain! ⭐️ Reverse clamshells - perform with band around your ankles. Use a towel or yoga block between your knees to lock out hip movement. Do 4x/wk if you’re actively having pain. For injury prevention, perform 2x/wk! ➡️ Comment “rotators” if you’re dealing wi
Sadielee Thomas on Instagram: "Many of you have asked about these adorable sets that you’ve probably noticed have quickly become my favorite! It doesn’t just look good, but it’s breathable & some of the best quality workout pieces I own! It’s from @bypavoi on Amazon & I do have a link with a discount for you guys linked in my bio! 🩷💓💞

Workout: 
12-15 reps 2-3 rounds depending on your fitness level
1. Banded in & outs with extended abductions
2. Banded extended leg static hold x single leg in & out
3. Banded in & out taps
4. Banded leg extensions 

#Pilates #ArmBurner #LongAndLean #10MinuteWorkout #DBCrossPress #ChestSweep #TinyLifts #ChampagnePour #Fitness #Workout #StrengthTraining #GetFit #Exercise #HealthyLiving #fitnessgoals"
Sadielee Thomas on Instagram: "Many of you have asked about these adorable sets that you’ve probably noticed have quickly become my favorite! It doesn’t just look good, but it’s breathable & some of the best quality workout pieces I own! It’s from @bypavoi on Amazon & I do have a link with a discount for you guys linked in my bio! 🩷💓💞 Workout: 12-15 reps 2-3 rounds depending on your fitness level 1. Banded in & outs with extended abductions 2. Banded extended leg static hold x single leg in & out 3. Banded in & out taps 4. Banded leg extensions #Pilates #ArmBurner #LongAndLean #10MinuteWorkout #DBCrossPress #ChestSweep #TinyLifts #ChampagnePour #Fitness #Workout #StrengthTraining #GetFit #Exercise #HealthyLiving #fitnessgoals"
Heidi Neal • Home Workouts • Instructor Training on Instagram: "Here is your next LEG DAY ❌ NO SQUATS ✅ HAPPY KNEE options with Bodyweight & Dumbbells

⬇️ Type “PLAN” below to score these 🆓 workout details & a week 🆓 in my program to see if it’s the right fit for you 

🙌 All of these moves are included in my program START STRONG. This 6 week guide to strength is packed with joint friendly options and guided classes to help you grow stronger from home 🏠 

💗Heidi" Fitness Tips, Instagram, Fitness, At Home Workouts, Squats, Workouts, Dumbbells, Lower Body, Body Weight
Heidi Neal • Home Workouts • Instructor Training on Instagram: "Here is your next LEG DAY ❌ NO SQUATS ✅ HAPPY KNEE options with Bodyweight & Dumbbells ⬇️ Type “PLAN” below to score these 🆓 workout details & a week 🆓 in my program to see if it’s the right fit for you 🙌 All of these moves are included in my program START STRONG. This 6 week guide to strength is packed with joint friendly options and guided classes to help you grow stronger from home 🏠 💗Heidi"
[P]rehab®️ on Instagram: "HIP MOBILITY - The natural design of the hip allows it to serve as the 🔑 to foundational movement! It is a ball and socket joint, similar to the shoulder which allows it to be extremely mobile. However, in addition to its exceptional mobility, the hips are responsible for giving us a base of weight bearing capabilities to perform complex movements such as walking, swinging a golf club, squatting to pick up objects, dancing, etc., as it also serves as a key stabilizer. If the hips become stiff our movement options become limited!

 💻As technology has made our living and work environments easier, it’s come at the sacrifice of exploring our full hip mobility. If day after day, we are only taking our hips through flexion/extension (sitting/standing), we are missing
[P]rehab®️ on Instagram: "HIP MOBILITY - The natural design of the hip allows it to serve as the 🔑 to foundational movement! It is a ball and socket joint, similar to the shoulder which allows it to be extremely mobile. However, in addition to its exceptional mobility, the hips are responsible for giving us a base of weight bearing capabilities to perform complex movements such as walking, swinging a golf club, squatting to pick up objects, dancing, etc., as it also serves as a key stabilizer. If the hips become stiff our movement options become limited! 💻As technology has made our living and work environments easier, it’s come at the sacrifice of exploring our full hip mobility. If day after day, we are only taking our hips through flexion/extension (sitting/standing), we are missing
Sofi Manko on Instagram: "Love this combo for lower body days, when I want to focus on inner thighs🤍 Do 20 x 3 of each one😍

#innerthighworkout #innerthigh"
Sofi Manko on Instagram: "Love this combo for lower body days, when I want to focus on inner thighs🤍 Do 20 x 3 of each one😍 #innerthighworkout #innerthigh"
Sofi Manko on Instagram: "Train your core with me🤩 
#coreworkout"
Sofi Manko on Instagram: "Train your core with me🤩 #coreworkout"
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[P]rehab®️ on Instagram: "Dealing with sciatica? 🙋

🙌Our spring sale is here! Get 50% off the Prehab app for your first 3 months - link in bio to learn more!

👉The sciatic nerve originates from the lower lumbar spine and sacral region. This very large nerve then runs down the back of our leg branching several times which is why you may feel symptoms even further down the leg if dealing with sciatica.

‼️Unfortunately, these nerve symptoms can be very uncomfortable and annoying! Depending on the severity of the issue, the nerve symptoms can be more or less intense. It is not uncommon for people to also develop these types of symptoms simply from not moving enough or spending too

👉Nerves love mobility and blood flow just like other tissues in our body. When performing a slider such as t Exercises, People, Sciatic Nerve, Reduce Cellulite, Nerve, Symptoms, Piriformis Syndrome
[P]rehab®️ on Instagram: "Dealing with sciatica? 🙋 🙌Our spring sale is here! Get 50% off the Prehab app for your first 3 months - link in bio to learn more! 👉The sciatic nerve originates from the lower lumbar spine and sacral region. This very large nerve then runs down the back of our leg branching several times which is why you may feel symptoms even further down the leg if dealing with sciatica. ‼️Unfortunately, these nerve symptoms can be very uncomfortable and annoying! Depending on the severity of the issue, the nerve symptoms can be more or less intense. It is not uncommon for people to also develop these types of symptoms simply from not moving enough or spending too 👉Nerves love mobility and blood flow just like other tissues in our body. When performing a slider such as t
Valerie Brown | Strength & Mobility Coach on Instagram: "Including these 5 exercises into my routine were gamechangers that helped eliminate knee soreness

1️⃣ "Side lying hip adductions" (3 sets x 15 reps/leg)
- start with bodyweight 
- progress by adding ankle weights or a dumbbell/weighted plate placed on your ankle (goal is to be able to lift 10% of your bodyweight)

2️⃣ "Tibial rotations" (3 sets x 5 reps/leg)
- focus on feeling the muscles on the inner and outer hamstrings as you turn your shinbone inwards and outwards

3️⃣ "Straight knee calf raises" (3 sets x 10 reps)
- keep knee straight and work through your full range of motion (I.e. hold the stretch position for 2-3 seconds then slowly push yourself into the highest calf raise possible)

4️⃣ "Bent knee calf raises" (3 sets x 10 Apps, Fitness Workouts, Gym, Muscles, Yoga, Knee Strengthening Exercises, Strengthening Exercises, Knee Strength, How To Strengthen Knees
Valerie Brown | Strength & Mobility Coach on Instagram: "Including these 5 exercises into my routine were gamechangers that helped eliminate knee soreness 1️⃣ "Side lying hip adductions" (3 sets x 15 reps/leg) - start with bodyweight - progress by adding ankle weights or a dumbbell/weighted plate placed on your ankle (goal is to be able to lift 10% of your bodyweight) 2️⃣ "Tibial rotations" (3 sets x 5 reps/leg) - focus on feeling the muscles on the inner and outer hamstrings as you turn your shinbone inwards and outwards 3️⃣ "Straight knee calf raises" (3 sets x 10 reps) - keep knee straight and work through your full range of motion (I.e. hold the stretch position for 2-3 seconds then slowly push yourself into the highest calf raise possible) 4️⃣ "Bent knee calf raises" (3 sets x 10
Jeannie Glasstetter on Instagram: "Upper Body Bands

🔖 Save this one for your Spring Break Vacation! Bands are the best thing to throw into your suitcase when you’re traveling. They are light, easy to pack and so versatile! 

Use code: JeannieG at @hopefitnessgear to save on #minibands! 

➡️ 2-3 sets. 10-15 reps. Don’t spend hours at the hotel gym when there is fun to be had! 
▪️Reverse Pec Deck
▪️Tricep Press
▪️Lat Pull Down
▪️Bicep Curl
▪️Row

‼️ Looking for a virtual fitness and nutrition coach to work with you 1:1? Sign up for one of my coaching programs today. Comment START below or visit jeanniegfitness.com for more details. ❤️

.

#tonedarms #lowimpactworkout #getfitathome #toningworkout #homeworkoutvideos #upperbodystrength #resistancebandworkout #workoutsforwomen #30minuteworkout Workout Gear, Workout Videos, Resistance Band Workout, Upper Body Strength, Home Workout Videos, Band Workout, Low Impact Workout, Band Exercises
Jeannie Glasstetter on Instagram: "Upper Body Bands 🔖 Save this one for your Spring Break Vacation! Bands are the best thing to throw into your suitcase when you’re traveling. They are light, easy to pack and so versatile! Use code: JeannieG at @hopefitnessgear to save on #minibands! ➡️ 2-3 sets. 10-15 reps. Don’t spend hours at the hotel gym when there is fun to be had! ▪️Reverse Pec Deck ▪️Tricep Press ▪️Lat Pull Down ▪️Bicep Curl ▪️Row ‼️ Looking for a virtual fitness and nutrition coach to work with you 1:1? Sign up for one of my coaching programs today. Comment START below or visit jeanniegfitness.com for more details. ❤️ . #tonedarms #lowimpactworkout #getfitathome #toningworkout #homeworkoutvideos #upperbodystrength #resistancebandworkout #workoutsforwomen #30minuteworkout
Stephanie Derby on Instagram: "Jump start your fitness routine with a 30-trial of the Move 365 app! You’ll have access to everything on the app for a full month.

Comment MOVE below and I’ll send you the link to get started 🙌🏼
—
The focus today is inner thighs or adductors. Pick your favorite and add it to a workout!

Side-lying leg lift 
Prone adduction
Side-lying clam shell 
—
Sumo squats with a pulse 
Lateral lunges 
Sumo squat, weighted" Lunges, Thigh Exercises, Lateral Lunges, Inner Thigh Workout
Stephanie Derby on Instagram: "Jump start your fitness routine with a 30-trial of the Move 365 app! You’ll have access to everything on the app for a full month. Comment MOVE below and I’ll send you the link to get started 🙌🏼 — The focus today is inner thighs or adductors. Pick your favorite and add it to a workout! Side-lying leg lift Prone adduction Side-lying clam shell — Sumo squats with a pulse Lateral lunges Sumo squat, weighted"
Stephanie Derby on Instagram: "Jump start your fitness routine with a 30-trial of the Move 365 app! You’ll have access to everything on the app for a full month.

Comment MOVE below and I’ll send you the link to get started 🙌🏼
—
The focus today is inner thighs or adductors. Pick your favorite and add it to a workout!

Side-lying leg lift 
Prone adduction
Side-lying clam shell 
—
Sumo squats with a pulse 
Lateral lunges 
Sumo squat, weighted" Sumo, Derby, Sumo Squats
Stephanie Derby on Instagram: "Jump start your fitness routine with a 30-trial of the Move 365 app! You’ll have access to everything on the app for a full month. Comment MOVE below and I’ll send you the link to get started 🙌🏼 — The focus today is inner thighs or adductors. Pick your favorite and add it to a workout! Side-lying leg lift Prone adduction Side-lying clam shell — Sumo squats with a pulse Lateral lunges Sumo squat, weighted"
Ania Tippkemper on Instagram: "Knee stability and strength for runners, skiers and those who struggle with weak knees.

Happy Sunday everyone!

Outfit @aloyoga 
🎵 From Ash to glow, Deneb records

#kneetraining #strongknee #stronglegs #legday #stabilitytraining #strengthtraining" Yoga Routines, Ankle Strengthening Exercises, Knee Exercises, Arthritis Exercises, Weak Knees
Ania Tippkemper on Instagram: "Knee stability and strength for runners, skiers and those who struggle with weak knees. Happy Sunday everyone! Outfit @aloyoga 🎵 From Ash to glow, Deneb records #kneetraining #strongknee #stronglegs #legday #stabilitytraining #strengthtraining"
473K views · 17K likes | James Stirling - HOME WORKOUTS 💪🏻 on Instagram: "The most underrated muscle for runners! It’s the soleus, part of the calf muscle. 🦵 

The soleus is active throughout the gait cycle so focusing on it (bent knee plantar flexion exercise) is also important for runners. Strengthening this muscle has been shown to improve running economy and help prevent injury.

Here’s 3 exercises you can do from home:

1️⃣ Forward Step Down: Keep one leg straight and bend at the knee until your foot is flat form the ledge. This is also great for the knee joint!

2️⃣ Soleus / Calf Raise: Use a book or block (ideally), bend at the knee and add load using a dumbbell or kettlebell. Lift from the heel and return.

3️⃣ Bent knee calf raise: A great exercise to add load without equipment Workout, Dumbbell, Exercise, Calf Raises, Injury Prevention
473K views · 17K likes | James Stirling - HOME WORKOUTS 💪🏻 on Instagram: "The most underrated muscle for runners! It’s the soleus, part of the calf muscle. 🦵 The soleus is active throughout the gait cycle so focusing on it (bent knee plantar flexion exercise) is also important for runners. Strengthening this muscle has been shown to improve running economy and help prevent injury. Here’s 3 exercises you can do from home: 1️⃣ Forward Step Down: Keep one leg straight and bend at the knee until your foot is flat form the ledge. This is also great for the knee joint! 2️⃣ Soleus / Calf Raise: Use a book or block (ideally), bend at the knee and add load using a dumbbell or kettlebell. Lift from the heel and return. 3️⃣ Bent knee calf raise: A great exercise to add load without equipment
280K views · 10K likes | Julie Baird on Instagram: "Feel free to use a chair or a wall for light support. 
Just make sure you don’t push off of it on the way up 😉
Let me know how you like it 🩷

#corestrength #hipmobility #balancetraining" Yoga Fitness, Abs, Fitness Body, Fitness Fun, Get Fit, Full Body Stretch
280K views · 10K likes | Julie Baird on Instagram: "Feel free to use a chair or a wall for light support. Just make sure you don’t push off of it on the way up 😉 Let me know how you like it 🩷 #corestrength #hipmobility #balancetraining"